What You Need to Know About the New Nutrition Facts Labe

That familiar Nutrition Facts label is getting a new look! The US Food and Drug Administration has officially updated the Nutrition Facts label for packaged foods, and we like it. The goal is to make it easier for consumers to make better-informed food choices. Here are the big changes...

More prominent calorie counts, servings per container, and serving size info. The calorie count is now HUGE and bold! The serving sizes and servings per container are also shown in larger fonts, and the serving size is in bold, so no more confusing that multi-serving bag for a single serving. Speaking of which...

More realistic (larger) serving sizes. By law, serving sizes must be based on amounts of foods and beverages that people are actually eating, not what they should be eating. This means no more measly 1/2-cup serving of ice cream; the standard is now 2/3 cup. Also, packages that contain between 1 and 2 servings -- like that 15-oz. can of soup -- will now officially list stats for the whole can. YES!

Information about added sugar. This has become a hot-button topic, as many of us are now keeping tabs on the amount of sugar we eat. But when we look at food labels, the sugar listing lumps together naturally occurring sugar and the added stuff. On the new label, the added sugars are singled out. Sweet!

So when will you see these labels on shelves? Food manufacturers have until July 26th, 2018, to get with the program; smaller companies will get an extra year. We're hoping that the big companies hustle to see who can be the first on the market to roll them out… Let the race begin!

Source: http://www.hungry-girl.com/misc/new-nutrition-facts-label

25 Golden Tips for Big Weight Loss

Don’t give up dips and other easy weight-loss hints to get you back on track.
Feel like you need a boost? Perhaps you’ve hit a plateau? Now is the perfect time to take stock of your life and to make some long-overdue changes. But adjusting eating and exercise habits can seem so daunting, it’s no wonder that some of us never make it beyond the first day! So what’s the best way to get started?The surest way to succeed is making small changes. Think in terms of manageable baby steps, like swapping the half-and-half in your morning coffee for fat-free or low-fat milk. There are lots of little changes you can make — in your food plan and daily routine — that will add up to a lot of weight loss over the long haul.Take a look to these tips below for eating healthfully, fitting exercise into your busy day and revamping your daily routine.

Start by picking five changes that you’re sure you can tackle and practice them this week. Then try another five next week .

Not every idea is right for everyone, so experiment and see what works for you.

1. Good things come in small packages
Here’s a trick for staying satisfied without consuming large portions: Chop high-calorie foods like cheese and chocolate into smaller pieces. It will seem like you’re getting more than you actually are.

2. Get “water-wise”
Make a habit of reaching for a glass of water instead of a high-fat snack. It will help your overall health as well as your waistline. So drink up! Add some zest to your six to eight glasses a day with a twist of lemon or lime.

3. Herb it up
Stock up your spice rack, and start growing a small herb garden in your kitchen window. Spices and herbs add fantastic flavor to foods without adding fat or calories.

4. Slim down your soup
Make a big batch of soup and refrigerate it before you eat it. As it cools, the fat will rise to the top and can be skimmed off the surface.

5. Doggie-bag that dinner
At restaurants that you know serve large portions, ask the waiter to put half of your main course in a take-home box before bringing it to your table. Putting the food away before you start your meal will help you practice portion control.

6. Listen to your cravings
If you’re craving something sweet, eat something sweet — just opt for a healthier nosh (like fruit) instead of a high-calorie one like ice cream. The same goes for crunchy cravings — for example, try air-popped popcorn instead of high-fat chips. It’s just smart substitution!

7. Ease your way into produce
If you’re new to eating lots of fruits and vegetables, start slowly. Just add them to the foods you already enjoy. Pile salad veggies into your sandwiches, or add fruit to your cereal.

8. Look for high-fat hints
Want an easy way to identify high-calorie meals? Keep an eye out for these words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and enjoy them in moderation.

9. Don’t multi-task while you eat
If you’re working, reading or watching TV while you eat, you won’t be paying attention to what’s going into your mouth — and you won’t be enjoying every bite. Today, every time you have a meal, sit down. Chew slowly and pay attention to flavors and textures. You’ll enjoy your food more and eat less.

10. Taste something new
Broaden your food repertoire — you may find you like more healthy foods than you knew. Try a new fruit or vegetable (ever had plantain, bak choy, starfruit or papaya?).

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25 Golden Tips for Big Weight Loss

21. Shop ’til you drop…pounds!
Add a workout to your shopping sessions by walking around the mall before your start spending. And try walking up the escalator — getting to your destination faster will be an added bonus.

22. Walk an extra 100 steps at work
Adding even a little extra exercise to your daily routine can boost your weight loss. Today, take the stairs instead of the elevator, or stroll down the hall to talk to a co-worker instead of sending an email or calling.

23. Brush your teeth after every meal and snack
This will be a signal to your mouth — and your mind — that it’s time to stop eating. Brushing will also give your mouth a nice fresh taste that you’ll be disinclined to ruin with a random chip. At work, keep a toothbrush with a cover and toothpaste in your desk drawer.

24. Clean your closet
First, it’s great exercise. Second, it’s an important step in changing your attitude. Get rid of all the clothes that make you look or feel bad. Throw out anything that’s too big — don’t give yourself the option of ever fitting into those clothes again. Move the smaller clothes up to the front to help motivate you. Soon, you’ll be fitting into those too-tight jeans you couldn’t bear to part with.

25. Take your measurements
You might not like your stats now, but you’ll be glad you wrote them down when you see how many inches you’ve lost. It’s also another way to measure your success, instead of just looking at the scale. Sometimes even when the numbers on the scale aren’t going down, the measurements on your body are.

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25 Golden Tips for Big Weight Loss

11. Leave something on your plate at every meal
One bite of bagel, half your sandwich, the bun from your burger. See if you still feel satisfied eating just a bit less.

12. Get to know your portion sizes
It’s easy to underestimate how much you’re eating. Today, don’t just estimate things — make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.

13. Don’t give up dips
If you love creamy dips and sauces, don’t cut them out of your food plan completely. Just use low-fat soft cheese and mayo instead of the full fat stuff.

14. Make a healthy substitution
Learn to swap healthier foods for their less-healthy counterparts. Today, find a substitution that works for you: Use skim or low-fat milk instead of whole milk; try whole-wheat bread instead of white.

15. Bring lunch to work tomorrow
Packing lunch will help you control your portion sizes. It also provides a good alternative to restaurants and takeaways, where making healthy choices every day can be challenging (not to mention expensive).

16. Have some dessert
You don’t have to deny yourself all the time. Have a treat that brings you pleasure, but this time enjoy it guilt-free be — sure you’re practicing portion control, and compensate for your indulgence by exercising a little more or by skipping your afternoon snack.

17. Ask for what you need
Tell your mother-in-law you don’t want seconds. Ask your other half to stop bringing you chocolates. Speak up for the place with great salads when your co-workers are picking a restaurant for lunch. Whatever you need to do to succeed at weight loss, ask for it — make yourself a priority and assert yourself.

18. Improve your treadmill technique
When walking on a treadmill, don’t grip the rails. It’s fine to touch them for balance, but you shouldn’t have to hold on. If you do, that might be a signal you should lower the intensity level.

19. Simon says… get fit
Here’s an easy way to fit in exercise with your kids: Buy a set of 1 lb weights and play a round of Simon Says — you do it with the weights, they do it without. They’ll love it!

20. Make the most of your walks
If your walking routine has become too easy, increase your effort by finding hills. Just be sure to tackle them at the beginning of your walk, when you have energy to spare.

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Crab & Cream Cheese Dip (3 SmartPoints)

Ingredients:

2 green onions, sliced thin & divided
1/2 cup fine chopped red bell pepper
1 (8 oz) tub soft cream cheese (1/3 less fat)
1 (6 oz) can lump crabmeat, drained
1/2 cup 2% shredded sharp cheddar cheese
1 tbsp Dijon mustard
Ritz Reduced Fat crackers

Directions:

1. Remove 2 tbsp of the onions and set aside.
Mix remaining onions with all remaining ingredients except crackers.

2. Refrigerate for at least 1 hour. Sprinkle with reserved onions. Serve with crackers.

Yield: 18 Servings
Serving Size: 2 tbsp spread and 5 crackers per serving

Nutritional Info Per Serving: Calories 110, Carbs 13 g, Sat. Fat 1.9 g, Fiber 1 g, Protein 4 g

Cheesy Hashbrown Casserole

This cheesy casserole is a great accompaniment for almost any meal!

serves 8-12 ( 8 servings = 4 Smartpoints , 12 servings = 3 Smartpoints )

1 bag frozen, shredded hashbrowns ( 24 oz. )
1 onion, chopped
1 can Campbell’s Healthy Request cream of chicken soup
1 can Campbell’s Healthy Request cheddar cheese soup
1 c. fat-free sour cream
½ c. reduced fat shredded cheddar cheese
Preheat oven to 400 degrees.

In a 13 x 9 baking pan coated with cooking spray, combine the hashbrowns, onion, cream of chicken soup, cheddar cheese soup and sour cream. Spread evenly, then top with shredded cheddar. Bake, uncovered until bubbly and lightly browned on top, about 45 minutes to one hour.

Fruit Salad

Ingredients

29 oz can peach, slices, undrained
20 oz can pineapple, chunks, undrained
3 1⁄8 oz box dry vanilla instant pudding mix
1 lb strawberry, stemmed and quartered
1 banana, sliced
1⁄2 pt blueberries
1 bunch grapes, (I use the red ones)
1 tbsp sugar, (optional)

Directions

In a large bowl, combine peaches, pineapples, and vanilla pudding mix.

This includes the juices from the cans.

Mix well until pudding is dissolved.

Stir in strawberries, banana, blueberries, grapes, and sugar if desired.
Chill.
Smartpoints : 4
Serves : 15

Doritos Taco Salad

Yield: 14 cups
Ingredients:

1 lb 95% lean ground beef
1 (1.25 oz) packet reduced sodium taco seasoning
1 medium-large head of iceberg lettuce, chopped into bite sized pieces (if you’ve never chopped up a head of iceberg before you can follow these directions)
1 medium-large tomato, diced
4 oz 50% less fat or 2% sharp cheddar cheese, shredded (such as Cabot)
4 oz nacho cheese Doritos, broken up a bit into bite sized pieces
1 cup light Catalina or French dressing (I used Kraft Lite Catalina)

Directions:

Brown the ground beef in a skillet over medium heat, breaking it up into pieces with a wooden spoon. Add the packet of taco seasoning and stir until well coated. Set aside.
In a large serving bowl, combine the lettuce, tomatoes, cheese and ground beef. When ready to serve, add the Doritos and dressing and toss to coat.
4 smartpoints per (1 cup) side dish serving

4 PointsPlus per (1 cup) side dish serving

150 calories, 14 g carbs, 6 g fat, 10 g protein, 1 g fiber

*If you’re eating this as a main dish I recommend a 2 cup serving size (8 WW Points+, double the nutrition info)

Zucchini-Noodle Pad Thai

Ingredients:

1 1/2 tbsp. lite/reduced-sodium soy sauce
1 tbsp. apple cider vinegar
2 tsp. molasses
1 1/2 tsp. lime juice
1/2 tsp. chopped garlic
4 tsp. crushed peanuts
20 oz. (2 - 3 medium) zucchini
1/2 cup egg whites (about 4 large eggs' worth)
6 oz. extra-firm tofu, chopped and blotted dry
Dash each salt and black pepper
1 cup 1-inch scallion pieces
1/2 cup shredded carrot
1/4 cup roughly chopped cilantro
Optional topping: bean sprouts
Directions:

To make the sauce, in a small bowl, combine soy sauce, vinegar, molasses, lime juice, and garlic. Mix until uniform. Stir in 2 tsp. peanuts.

Using a spiral veggie cutter like the Veggetti, cut zucchini into spaghetti-like noodles. (If you don't have a spiralizer, peel zucchini into super-thin strips, rotating the zucchini after each strip.) Roughly chop for shorter noodles.

Spray a wok (or large skillet) with nonstick spray and bring to medium heat. Scramble egg whites until fully cooked, about 2 minutes. Transfer to a bowl.

Remove wok from heat; clean, if needed. Re-spray, and return to medium heat. Add chopped tofu, and season with salt and pepper. Stirring occasionally, cook until lightly browned, about 5 minutes.

Add zucchini noodles. Cook and stir until hot and slightly softened, about 2 minutes.

Transfer wok contents to a strainer, and thoroughly drain excess liquid.

Return wok to medium heat, and return drained mixture to the wok. Add sauce, scrambled egg whites, scallions, and carrots. Cook and stir until sauce is evenly distributed and has mostly absorbed, about 2 minutes.

Top with cilantro and remaining 2 tsp. peanuts.
MAKES 2 SERVINGS

1/2 of recipe (about 2 cups): 260 calories, 8.5g total fat (1g sat fat), 657mg sodium, 25.5g carbs, 6g fiber, 15g sugars, 23g protein -- SmartPoints® value 4*

Forget the chicken, skip the shrimp... Heck, leave out the traditional noodles too!
Prep: 15 minutes
Cook: 15 minutes

30 Weight Loss Tips From Women Who Have Lost 100 Pounds

20. Move even on rest days. “I work out six days a week and take an active rest day once a week where I hike or take a yoga class.”

21. Take responsibility for unhealthy habits. “It’s still hard for me to admit that I was a binge eater. At least once a week, I would stop at a bagel place on my way to school and order a bagel with cream cheese, and a Taylor ham, egg, and cheese sandwich on a hard roll, and a sausage, egg, and cheese on another bagel — I’d even buy three drinks so the staff would think I was picking up breakfast for three people. Then eat all three sandwiches in my car. I called it an addiction, but that was just an excuse.”
22. Don’t use exercise as an excuse to eat poorly. “When I began my journey, I decided that I didn’t want to “ease” into a healthy life. I immediately cut out all the unhealthy foods I was eating so I wouldn’t use my fitness program as a license to continue to eat poorly under the guise of “Well, I’m working out, so it’s OK.”

23. Keep it simple. “I take a minimalist approach to nutrition: My diet consists of lean protein (chicken breast, egg whites, ground turkey), complex carbs (quinoa, sweet potatoes, oatmeal), healthy fats (coconut oil, almonds, avocados), and leafy green veggies. I eat as clean as I can — locally grown vegetables, organic when possible, and minimally processed everything.”

24. At the grocery store, shop the perimeter. “Everything I need is in the produce section, at the meat counter, or in the dairy section. I avoid the center aisles of the grocery store unless looking for specific pantry items like quinoa or oatmeal.”

25. Prepare food in advance. “I eat five small meals a day, but only prepare them twice a week in big batches so that everything is made and ready to go when I get hungry.”

26. Schedule a weekly cheat meal. “I allow myself one cheat meal a week right after my hardest workout and use it as a way to indulge in foods I crave mindfully while still staying on track.”

27. Drink all the water. “I carry a gallon of water with me all day long until it’s finished. Dragging it around campus looks ridiculous, but I don’t care.”

28. Put on music when you don’t feel like going to the gym. “Being physically active has nothing to do with going to the gym, but moving your body and burning calories is what matters. When I don’t want to go, I just turn on my music and either dance or hula hoop with my niece.”
29. Treats don’t belong in your house. “I don’t keep juice, chips, or cookies in my house because they’re treats: I don’t eat them every day. Time to time, I do indulge, but only in small portions.”

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30 Weight Loss Tips From Women Who Have Lost 100 Pounds

11. Double down on veggies if you’re unsatisfied after eating a snack or meal. “If I’m still hungry, I turn to vegetables rather than junk food.”

12. Pack snacks for late nights at work. “At my heaviest weight, my downfall was eating fast food on my way home from work at 9:30 or 10 p.m. Now I bring food and snacks to work so when I get home, I’m not starving and feel more in control.”

13. Say no to free refills. “I used to drink diet and regular pop regularly — restaurants gave me refill after refill, and I would lose track of how much I drank. Now I ask for water instead of pop, which I’ve given up altogether.”

14. Don’t stock foods that tempt you. “I don’t keep ice cream in the house because I can’t say stop myself from going back for more helpings. This way, I have to go out and buy a single-serving ice cream cone when I want to indulge. Even then, it’s just one helping, and then I’m done.”

15. Move during your lunch break. “During my lunch, I’ll walk on the treadmill at work or outside for 30 to 40 minutes.”

16. Stash snacks everywhere. “I carry meal replacement or protein bars in my purse and car to eat whenever I miss a meal. This way, I fend off hunger so I don’t overeat later.”

17. Eat more often. “I switched from three meals a day to six small meals a day.”

18. Split restaurant meals with a friend. “When I share meals, I end up eating smaller portions without being tempted by leftovers on my plate. If I don’t have a person to split a meal with, I immediately put half of the portion I’m served into a takeout box, and vow not to pick at it for at least two days.”
19. Lift weights to lose weight. “While cardio has helped me burn fat, power-lifting has been such a huge part of my success: Lifting heavy weights with a trainer really helped me sculpt my body. After about four months of training, I was able to squat holding 360 pounds — 25 pounds more than I weighed when I began my weight loss journey.”

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30 Weight Loss Tips From Women Who Have Lost 100 Pounds

1. Start small. “I began walking or jogging for 15 minutes a day. I worked up to 30 minutes, and then increased it again. It was a very gradual process.”

2. Don’t give up when your weight loss plateaus. “I remember hitting the first plateau and feeling so defeated, but you have to push through and keep putting in the effort for your plan to work. You can’t get discouraged.”

3. Be realistic about which habits need to go. “When I was heavy, I’d eat French fries every single day, plus carbs at almost every meal — like a sandwich for lunch or bread with pasta for dinner. A diet so heavy in fried food and carbs just isn’t conducive to weight loss. To lose the weight, I went from three large meals a day to six small meals, mostly made of fresh vegetable salads with lean meats and nuts. And no more bread!”

4. Find a healthy meal you like and eat it all the time. “In college, I researched the food available in the dining hall to find the healthiest options, settling on a turkey sandwich on whole wheat bread with mustard. I ate that for most lunches and dinners — and I was so focused on achieving my goals that it didn’t even feel repetitive.”

5. Start with one small change. “I realized that a lot of sugar and calories that I consumed came from drinks, so I challenged myself to drink only water — no sugary drinks! — for 30 days. After just one successful week, I decided to add another challenge: to cut back on the carbs I was eating. When I did eat bread, I switched to wheat bread and when I wanted rice, I used brown rice.”

6. Make your old favorites healthier. “I’ve always loved burger and fries, so I also started making healthier versions of foods that were familiar to me, like turkey burgers with wheat bread and sweet potato fries.”

7. Prepare for heavy meals. “When I know I’m going out for dinner, where I’ll probably want to eat extra calories, I eat lighter meals throughout the day, like a smoothie for breakfast and a salad for lunch.”

8. Switch out bad snacks for good snacks. “I used to snack on chips, candy bars, and other junk food throughout the day, but now I eat a set six times a day. My new snacks include protein bars or shakes, pistachios, celery sticks with PB2 (a lower-fat peanut butter), and low-fat string cheese.”
9. Order smarter salads. “I cook most of my meals at home now but make healthy choices at restaurants like Applebee’s if I go out. For instance, while I used to eat tacos, burgers, fries, and shakes, I now have salads without croutons and ask for a low-fat dressing on the side.”

10. Cook for yourself. “I bake fish with olive oil or make barbecue-style ground turkey. I eat green beans, carrots, celery, low-fat cottage cheese, string cheese, pistachios, olives, low-fat yogurt, grapes, and tangerines. And I usually don’t feel hungry.”

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Zucchini Tots 2 Smart Points

Ingredients

2 cups shredded zucchini
1/2 medium onion, diced
1/2 cup dry Italian seasoned breadcrumbs
2 large eggs
4 ounces of extra sharp cheddar cheese, shredded
3 tbsp. panko breadcrumbs
salt and pepper to taste
Instructions

After shredding your zucchini, lay out on a clean kitchen towel and sprinkle salt on it.

Let it sit 15 minutes and then squeeze out as much water as you can. (The salt helps draw the moisture out)
In a medium mixing bowl, add in zucchini, onion, bread crumbs, eggs, and cheese. Add salt and pepper and stir well.

Spray a 24 cup mini muffin with cooking spray and then put zucchini mixture in each cup. Press each cup down slightly to compress. Sprinkle each cup with just a few panko crumbs for some added crunch.

Alternative Method: Shape heaping tablespoons of zucchini mixture into small football shapes. Place on a non-stick cooking sheet.

Bake at 400 degrees for 16-20 minutes, or until slightly golden brown and desired crispiness. We like ours crispy so I usually do 20 minutes.

If using the muffin pan, run a knife to loosen as soon as you get them out of the oven.

Let cool for a minute and then remove from pan.Enjoy!
Weight Watchers Info:
4 tots are 2 Smart Points

SLOW COOKER TURTLE MONKEY BREAD (14 SMARTPOINTS)

INGREDIENTS

2/3 c. brown sugar, packed
1/2 c. butter
1/4 c. granulated sugar
1 tsp. cinnamon
16.3 oz. Grands biscuits
3/4 c. pecan halves, divided
2 T. whipping cream
1/3 c. milk chocolate chips
DIRECTION

1 Spray a 5 quart slow cooker with non stick cooking spray.

2 Combine brown sugar and butter in a microwavable measuring bowl, microwave uncovered on High for 1 to 2 minutes, stirring every 30 seconds, until brown sugar and butter is smooth.

3 Combine granulated sugar and cinnamon in a resealable plastic bag. Separate dough into 8 biscuits; cut each into fourths. Add a few of the biscuit pieces at a time to bag; shake to coat. Scant 1/4 c. of the pecans in slow cooker; top with half of the biscuit mixture. Pour one-third of the butter mixture over biscuits in cooker. Repeat with 1/4 c. pecans and remaining biscuit mixture. Pour remaining butter mixture over biscuits, and sprinkle with remaining 1/4 c. pecans.

4 Place 5-7 paper towels under the lid to collect the condensation.

5 Cover. Cook on High for 1 1/2 to 2 hours or until knife inserted in center comes out clean and biscuits are no longer doughy in center. (Optional: For even crocking, halfway through crocking time, twist crock around half way.) Tops of biscuits will be moist. Turn off cooker.

6 Replace with paper towels and lid, letting stand for 10 minutes.

7 While monkey bread is standing for 10 minutes, heat cream just to boiling. Remove from heat. Stir in chocolate chips until smooth or heat hot fudge to drizzle over the bread.

8 Run a knife around edge of crock; turn bread upside down onto heatproof serving plate.

9 Drizzle chocolate over monkey bread.
Nutritions Facts : Calories 342 ; Total Fat 20.7g ; Cholesterol 24mg ; Sodium 490mg ; Protein 3.6g
SmartPoints value : 14

Baked Oatmeal with Blueberries and Bananas Smart Points : 6

Ingredients:

2 medium ripe bananas, (the riper the better) sliced into 1/2″ pieces
1 1/2 cup blueberries
1/4 cup honey (or agave)
1 cup uncooked quick oats*
1/4 cup chopped walnuts or pecans
1/2 tsp baking powder
3/4 tsp cinnamon
pinch of salt
1 cup fat free milk (or any milk you desire)
1 egg
1 tsp vanilla extract

*check labels for gluten-free
Directions:

Preheat the oven to 375° F.  Lightly spray a 8 x 8″ or 9 x 9″ ceramic baking dish with cooking spray; set aside.

Arrange the banana slices in a single layer on the bottom of the ceramic dish. Sprinkle half of the blueberries over the bananas, 1/4 tsp of the cinnamon, 1 tbsp of the honey and cover with foil. Bake 15 minutes, until the bananas get soft.

Meanwhile, in a medium bowl, combine the oats, half of nuts, baking powder, remaining cinnamon, and salt; stir together.  In a separate bowl, whisk together the remaining honey, milk, egg, and vanilla extract.

Remove the bananas from the oven, then pour the oat mixture over the bananas and blueberries.

Pour the milk mixture over the oats, making sure to distribute the mixture as evenly as possible over the oats.  Sprinkle the remaining blueberries and walnuts over the the top.

Bake the oatmeal for about 30 minutes, or until the top is golden brown and the oatmeal has set. Serve warm from the oven.
Skinnytaste.com
Servings: 6 • Serving Size: 1/6th • Points +: 6 pts • Smart Points : 6
Calories: 211.7 • Fat: 5.4 g • Protein: 5.6 g • Carb: 38.1 g • Fiber: 3.8 g • Sugar: 22.8 g
Sodium: 76.9 mg (without salt)

Chicken Cordon Bleu Casserole SmartPoints 8

PointPus: 9  SmartPoints 8

Prep time: 20 minutes
Cook time: 35 minutes
Yield: 8 servings
Serving size: 1 cup

Ingredients

Casserole:

1 lb cooked boneless, skinless chicken breast, shredded
13 slices fat-free lean ham slices (about 10 oz)
10 thinly sliced Swiss cheese

Sauce:

4 Tbsp light butter
4 Tbsp whole wheat flour
3¼ cups skim milk
2 Tbsp lemon juice
1½ Tbsp Dijon mustard
½ tsp paprika
¼ tsp black pepper

Topping:

¼ cup light butter
1½ cup Panko breadcrumbs
1½ tsp garlic powder
1½ tsp fresh parsley, minced
¼ tsp black pepper
Instructions

Preheat oven to 350 F. Lightly coat a 9″ x 13″ baking dish with nonstick cooking spray and set aside.

Line the bottom of the baking dish with shredded chicken. Next, layer ham slices. Lay the Swiss cheese on top of the ham.

For the sauce: Over medium heat, melt the butter in a large sauce pan. Whisk in the flour until smooth. Continue to whisk mixture while slowly adding milk — stir until sauce thickens, about 10 minutes, whisk continuously.

Time Saving Tip: To make the thickening process go faster, heat milk in the microwave until it boils (about 2-3 minutes). Then slowly add to sauce pan, whisking as you pour.

Add lemon juice, Dijon mustard, paprika and pepper. Bring sauce to a low simmer again, whisk continuously. Once it has reached desired thickness, remove from heat and pour sauce evenly over the casserole.

For the topping: In a small sauce pan, melt the butter and stir in Panko breadcrumbs, garlic, parsley and pepper. Sprinkle topping mixture over the top of the casserole. Lightly mist top of casserole with nonstick cooking spray. Bake for 35 minutes until topping is golden brown.
Nutrition Information

Per Serving: 1 cup

Calories: 323
Calories from fat: 84
Fat: 15g
Saturated Fat: 6g
Cholesterol: 70mg
Sodium: 707mg
Carbohydrates: 19g
Fiber: 0g
Sugar 0g
Protein: 33g
Calcium: 12mg
Iron: 3mg

PEANUT BUTTER WHIP FROZEN TREATS SmartPoints : 2

Yield :

Serves: 6
SmartPoints : 2

Ingredients :

3 Tablespoons of Peanut Butter or 6 teaspoons peanut butter powder.
1 8 oz Container of light or fat free frozen whipped topping. (fat free makes the 1 point recipe)
1 Tablespoon Sugar Free Hot Fudge Sauce
Preparation :

Place peanut butter in large bowl.

Gently fold in whipped topping. (must be fat free to obtain one PPV).

Spoon or pipe mixture evenly (approx. 5 Tablespoons) into 6 cupcake liners.

Freeze until solid.

Heat fudge sauce into microwave for a few seconds and drizzle on top before serving.
Enjoy!

Healthy Dessert Nachos SmartPoints : 3

Yield :

4 servings
Total Time :

10 m

Ingredients :

1/3 cup peanut butter
2 tablespoons confectioners’ sugar
1/2 cup chocolate chips
2 1/2 cups mini round corn tortilla
1/4 cup miniature marshmallows
1/4 cup sweetened flaked coconut
Preparation :

Preheat your oven’s broiler.

Combine the peanut butter and confectioners’ sugar in a microwave-safe bowl. Heat the mixture until the peanut butter melts, about 1 minute. Place the chocolate chips in a separate microwave-safe bowl; melt the chips in the microwave, about 1 minute.

Arrange the tortilla chips into an even layer on a baking sheet. Drizzle the peanut butter mixture and the melted chocolate over the chips. Scatter the marshmallows and coconut over the chips.

Place under preheated broiler until the marshmallows begin to brown, 2 to 3 minutes. Serve hot.
SmartPoints : 3

Strawberry Banana Frozen Yogurt Bites

yield: 24 BITES

INGREDIENTS:

24 Nilla Wafers
2 (5.3 oz each) containers of nonfat Strawberry Banana or Strawberry Greek yogurt
½ cup diced fresh banana
½ cup diced fresh strawberries
24 fresh strawberry slices for garnish (about 8 berries total)
DIRECTIONS:

Place paper liners into each cup of a 24-cup mini-muffin tin. Push a wafer, rounded-side down, into the bottom of each liner.

In a mixing bowl, combine the two containers of yogurt with the bananas and diced strawberries and stir together until well combined. Spoon the yogurt mixture evenly over top of the wafers in each liner cup to fill. Place a strawberry slice on top of the yogurt mixture in each cup and place the whole tray in the freezer for at least 3 hours.
Serve frozen.
WEIGHT WATCHERS SMARTPOINTS:
1 PP per bite (SP calculated using the recipe builder on weightwatchers.com)

WEIGHT WATCHERS POINTS PLUS:
1 PP per bite, 3 bites for 2 PP (P+ calculated using the recipe builder on weightwatchers.com)

NUTRITION INFORMATION PER BITE:
29 calories, 5 g carbs, 3 g sugars, 1 g fat, 0 g saturated fat, 1 g protein, 0 g fiber (from myfitnesspal.com)

Skinny Beef, Vegetable and Barley Soup (Crock Pot or Stove Top)

Ingredients

1 pound package lean ground beef (96%), see shopping tips
2 (32-oz) containers Swanson’s reduced-sodium beef broth or your favorite broth
1 (14.5 oz) can Swanson’s reduced-sodium beef broth
1 (14.5 oz) can tomatoes, diced
¾ cup dried pearl barley, see shopping tips
1½ cups carrots, sliced
1½ cups celery, sliced
1½ cups onions, chopped
1½ cups zucchini, chopped
2 teaspoons fresh garlic, minced
2 tablespoons Worcestershire sauce
1 bay leaf
½ teaspoon dried thyme
½ teaspoon dried sage
Fresh ground pepper, to taste
3 cups fresh spinach leaves
Directions for Stove Top:

1. In a large nonstick pot or pan, brown ground beef. Pour into a colander in sink and drain fat. Add beef back to pot. Pour in all the beef broth, tomatoes and barley. Bring to a boil, turn down to simmer, cover pot and cook for 15 minutes.

2. Add the carrots, celery, onions, zucchini and garlic to the broth. Stir in Worcestershire sauce, bay leaf, thyme, sage and fresh ground pepper. Cook uncovered 50 minutes

3. Stir in spinach leaves and cook 2 minutes more. Remove the bay leaf.

4. This soup freezes great.

Makes 12 cups total: 8 main course servings (1½ cups each)

Directions for Crock Pot:

Note: You’ll need a large (6 quart) crock-pot. If you don’t have one this large, you can use a smaller crock=pot and cut the recipe in half.

1. In a large nonstick pot or pan, brown ground beef. Pour into a colander in sink and drain fat.

2. Place beef and all ingredients in the crock pot, except spinach. Mix together well.

3. Cover and cook on LOW for 7-8 hours or on HIGH heat for 3 1/2 hours until veggies and barley are soft. Stir in spinach, cover and cook on high for 15 minutes. Remove bay leaf.
Nutrition Facts

for 1½ cups serving
172 calories
2g fat
1g sat fat
25mg chol
17g protein
21g carbs
4g fiber
704mg sodium
4g sugar

SmartPoints value : 4